ad f

ange dim fitness

Happy, Healthy.. YOU

40 FAT
BURNING
TIPS
Kick that fire burning metabolism
into gear by applying as many of
these tips on a daily basis. These
are the best and most trusted
tips you can use when training for
a lean, muscular or body, or for
good health.

www.angedim.com

Follow us on social
 DISCLAIMERS AND LIMITATION OF LIABILITY.
This eBook is designed to provide information about the subject matter
covered. The information contained herein is for informational and
entertainment purposes only and is not intended as medical advice
nor is it a substitute for professional advice, diagnosis, or treatment of
any disease or condition.
Consult your physician or health care practitioner before beginning any
nutrition, supplementation or exercise program. Adf (Happy, Healthy...
YOU) does not assume any liability for the information provided herein.
Any application of the recommendations or use of the information
contained herein is at your discretion and sole risk, and you specifically
waive any right to make any claim against Adf (Happy, Healthy...YOU),
its officers, directors, employees, agents or representatives, as the
result of the use of such information.
Every effort has been made to make this eBook as complete
and accurate as possible. However, there may be mistakes both
typographical and in content. Therefore, this eBook should be used
only as a general guide and not as the ultimate source of the subject
matters covered.
Here is an easy and functional guide to
Introduction
weight loss. All or most of these tips
can be used throughout your journey,
as added tools to get results. Some
may work better than others. Enjoy
experimenting and working out your
bodies best practices as you go along.
There is no right or wrong, only what
your vision is. Aim high for your goals,
All content and information contained herein is provided “as is” and Adf
(Happy, Healthy...YOU) makes no guarantees whatsoever regarding the
accuracy of the information provided. To the fullest extent permissible
by applicable law, Adf (Happy, Healthy...YOU) disclaims all warranties,
express or implied, including but not limited to, implied warranties
of merchantability and fitness for a particular purpose. Under no
circumstances shall Adf (Happy, Healthy...YOU), its officers, directors,
employees, agents or representatives, be liable to you or any third-
party for any indirect, consequential, incidental, special or punitive
damages, whether in contract or in tort, including negligence, arising in
any way from the use of the information or the results of the use of the
information provided herein. With respect to any third-party products
or services described herein, any warranty provided in connection with
such third-party products or services is provided solely by the third-
party provider of such products or services and not by the publisher
or Adf (Happy, Healthy...YOU), its officers, directors, employees, agents
or representatives. The purchaser and/or user of the book, and any
related materials, assumes total responsibility and risk for use of
information contained herein and for any related products or services.
and have fun along the way. Please
feel free to share this with friends and
other family members who may benefit.
Sign up to my monthly newsletter for
more tips. Best of luck. I would love
to hear your feedback and answer your
questions.
Email:
40 angedimfitnessinfo@gmail.com
Fat Burning Tips - www.angedim.com 2
TIP 1: ALWAYS EAT BREAKFAST!
Make it a meal that contains protein, is
low glycaemic, and contains a fat source,
such as a type of nut. Make the portion
small, flavoursome with things like herbs,
lemon juice or even mustard. Some
options to choose from would be:
• Eggs, olive oil and a small portion
of nuts.
• Poached chicken, lemon juice, olive
oil drizzle and a portion of nuts
• Salmon, herb olive oil, nuts
• Egg whites with salt, olive oil
nd coconut flakes is my
ultimate favourite!

TIP 2: NO MORE PROCESSED FOODS.

These are readily available to buy in
packets during a supermarket visit.
There are so many foreign ingredients
in all of these items, and they contain
sugars, allergens and too much salt.
These empty calories don’t do anything
for our bodies, apart from assist in
the storage of unnecessary body fat. I
know sometimes we all need a snack
here and there, but you have so many
healthy alternatives. We will go through
this in more details in other tips. Avoid
packeted meals or snacks that contain
too many ingredients.

TIP 3: ADD MORE FAT TO YOUR DIET.

Fats are essential for brain health,
and also for key functions in our body.
It’s also great for our skin quality, and
helps us to burn more body fat. Having
coconut or olive oil in our foods, or even
with a snack, promotes satiate, and
instantly give you a good boost of energy.
This is perfect for when you can’t get to
a full meal right away, or have to train
without food prior. Drizzle oil on carrot,
have a spoon full of coconut butter etc.

40 Fat Burning Tips - www.angedim.com 3

TIP 4: ANTIOXIDANT RICH FOOD IS A
MUST! Think blueberries, raspberries,
strawberries, mulberries, red wine
(in moderation), cranberries. These
foods help fight free radicals, and are
rich in antioxidants, helping combat
inflammation. These foods will help you
defy ageing and regenerate your cells.
Please make sure all berries are organic,
either fresh or frozen. Non-organic
berries are riddled with chemicals, which
have the opposite effect.

TIP 5: SAY NO WAY TO SUGAR! TIP 6: GIVE GRAINS THE GO AWAY.

Eliminate ALL processed sugars like
white sugar, syrups, raw, the whole she-
bang! Sugar is so addictive, it’s been
linked to similar symptoms as drug
usage! Sugar makes you fat, moody,
pimply and slows down your alertness
and energy levels. It’s also one of the
key ingredients in foods you never even
dreamed would contain sugar. Read all
your labels and see the hidden drug like
sugar that’s keeping you from being at
your most optimal health long term.
I want you to think long and hard, finally
giving up white and high fibre wholemeal
breads. You don’t need these, and they
cause diabetes and multiple health
problems long term. Gluten is another
culprit, that’s boosted the levels of
gluten intolerance and celiac disease
around the world. Humans haven’t
evolved to be able to break down gluten.
The generic engineering over the last
hundred years has made this even worse
for our digestion. Hence all the issues
with allergies and intolerances.

40 Fat Burning Tips - www.angedim.com 4

 TIP 7: EAT LOTS OF CRUCIFEROUS
VEGGIES. Kale, broccoli, cabbage,
lettuce, cauliflower etc. Add these
veggies with every meal possible. They
are very high in fibre, low in calories,
and create an extremely low insulin
response. You can drizzle these with
olive oil, some rock salt and lemon juice.
They are delicious and nutritious.

TIP 8: NO MORE FRUCTOSE CORN

SYRUP. This is not only toxic, but it’s
high fructose increases fat stores by
slowing down your thyroid function and
reducing your metabolism. Fructose corn
syrup accelerates skin and bone ageing
because it modifies DNA, therefore
damaging tissue collagen. Please look at
all labels when shopping for protein bars
and shakes. A lot of them contain corn
syrup, and this is going to have negative
effects on what you are trying to achieve.

TIP 9: GET AS MUCH FIBRE IN YOUR

DIET AS POSSIBLE. Make fibre your
friend every single day. Avoid cereal’s
claiming they are high in fibre. All they
contain is sugar & refined carbs, which
elevates your insulin levels and leads
to fat gain and diabetes. Fill your diet
with lots of green veggies, or take a
fibre supplement. Make sure you rotate
the fibre supplement with a couple of
different types. Your body will become
accustomed to a particular mix. It’s
always good to alternate every other day.

40 Fat Burning Tips - www.angedim.com 5

 TIP 10: A HEALTHY GUT IS THE KEY
TO EVERYTHING. The gut is now not
the second brain, but the first one! Gut
health is so important, and I dedicate
a lot of my posts to it. Without proper
gut health, you will constantly suffer
from food intolerances, allergies as well
as bloating, belly fat and constantly
elevated cortisol levels. Our gut health
effects our ability to become lean, our
youthfulness, energy levels and levels of
well-being.

TIP 11: DRINK LOTS OF WATER!

Aim for over 3 litres per day: Staying
hydrated is the key to waste elimination
and strength gain in training. Dehydration
halts any muscle growth, and decreases
your intensity to training. The more
hydrated you are, the better your
maximal strength will be, and the more
intensely you will be able to train. That
means a lot more gains for you! One
trick to drinking more water, is to sip up
to a litre in the morning, before you eat
any breakfast. Make sure that you are
always hydrated before you have a meal.
When you sweat more during training,
there will be a need for a lot more water.
Herbal tea counts as water consumption.
Aim to have water at room temperature,
and keep a bottle with you at all times.

TIP 12: PRE-BIOTICS ARE AN

ESSENTIAL FIRST STEP TO
GUT HEALTH.
Everyone raves on about the importance
of Pro-biotics, but did you know it all
starts with the pre phase? The pre phase
is filling your diet with things that will
encourage the good bacteria to grow and
multiply. Things such as avoiding high
fructose fruits and night shade veggies
is a good start. We want to encourage
the good bacteria to stay and keep on
increasing, diminishing the bad ones
from overtaking.

40 Fat Burning Tips - www.angedim.com 6

TIP 13: SAY NO TO ALCOHOL.
Having a glass of wine with dinner
once in a while is a balanced alternative,
but to get waisted every weekend is not.
Not only will you feel awful, and have
problems getting back into your routine
of working out, you would have ingested
a mountain of excessive calories, which
will take you a while to eliminate! Just
think of all that sugar! Know your goals
and stick to them. There are plenty of
ways to reduce stress, and to socialise
with your friends. Your health is your
wealth after all.

TIP 14: SAY NO TO SOFT DRINKS.

This is just sugar liquid. Even drinking
diet soda has a negative effect on your
insulin levels. Stick with water, it’s the
best form of liquid on the market, and
it’s free!

Diet soda causes just as

much damage as the real
one. It will enhance your
sweet cravings and make
you want to eat more!

TIP 15: WEIGHT TRAIN. Lifting weight

is key to strength, vitality and overall
good health. We lose muscle as we age,
which also means our bone density is
compromised. Lifting weights helps stop
the symptoms of ageing. There isn’t a
need to become a body builder, but
lifting heavy weights will reduce stress,
cause you to feel stronger, healthier and
change your body shape for the better.
Don’t forget that it also keeps you
looking and feeling younger.. And we all
want that as much as possible!

40 Fat Burning Tips - www.angedim.com 7

TIP 16: SLEEP WELL EVERY NIGHT.
Sleep is essential for regeneration
of cells, and the clearing of toxins
from your brain and body. Lack of
sleep produces stress and anxiety,
increases appetite and belly fat. Not
to mention the brain fog, lack of focus,
concentration and clarity. Aim for 7-8
hours a night, going to bed at the same
time, and rising the same time. Sleep
aids like magnesium can have a profound
effect on sleep quality.

TIP 17: KEEP YOUR HORMONES

IN CHECK. Too much oestrogen can
make it difficult to lose weight. Lack
of testosterone can make it harder to
gain muscle. Both males and females
have their own sets of hormonal issues.
It’s essential to identify where you
fit into this spectrum. Knowing if you
have hormonal issues will allow you to
set a protocol with supplementation
in order to achieve your desired body
composition goals.

TIP 18: DON’T CUT CALORIES

TOO MUCH.
Too many calories will increase your
body fat. Lack of calories will cause your
body to go into a famine state, therefore,
holding on to fat for dear life! Finding the
proper balance of calories that your body
needs regularly, and allowing yourself
the odd indulgence, is key to weight
maintenance. This discovery will become
apparent after a lot of experimentation
and some patience.

40 Fat Burning Tips - www.angedim.com 8

TIP 19: BULLET PROOF COFFEE
(MTC OIL) Mix MCT oil in your coffee,
pre-workout (bulletproof coffee). This is
especially beneficial if you are working
out early in the morning, during a
fasted state. MCT oil will boost your
capabilities to exercises effectively,
burn body fat and keep you satiated
while training.
Method: Place a teaspoon of MCT oil
(or coconut butter or oil) in hot water.
Mix well until it melts (this activates the
properties of the oils) Add stevia, and
then your black coffee. Mix well and
enjoy the creamy flavour.

HIIT sessions provide an prolonged

after burn effect - meaning, that you
will burn calories after you finish
your session.

TIP 20: HITT FOR FAT BURNING IN HIIT for a treadmill:-

LESS TIME. This kind of workout is great • Set your treadmill on a slight incline
to throw in a few times a week. Interval
• Start off with a moderate fast walk
training is hard, so only about 20-30
• After a few seconds, increase the
minutes is needed to experience the
pace
effects. Any more and you will become
to become a SPRINT
extremely fatigued and risk burning
muscle mass as fuel (instead of body • Sprint for about 30 seconds, then

fat!). Not only that, but we can put a lot go back down to a fast walk

of stress on our bodies from the intensity. • Repeat on and off for 20-30 minutes.
We want to keep gaining muscle and You should be sweating a lot and
losing body fat, not the other way around! breathless.

40 Fat Burning Tips - www.angedim.com 9


Take before and after your
workout for the best results.
For extra intense sessions, take
in between your workout.
TIP 21: TAKE BCCA PRE AND
POST WORKOUT. *Branch Chain Amino
Acids improve your hormonal response.
They help you recover faster from an
intense workout, and preserve those
precious muscles from being used as
an energy source when training. Taking
them lowers your inflammation levels,
including muscle soreness. This is my
most prized supplement of them all. If
you can only take one supplement, take
this one!
*Always follow the advice of a doctor if you are
unsure. This advice is general in nature.

TIP 22: IF YOU CAN TOLERATE WHEY

PROTEIN, HAVE IT. Whey protein
assists in weight loss when used
in conjunction with training. It also
promotes faster recovery from intense
training. Sometimes people with lactose
intolerance can have whey protein. It’s
worth a try if you can. There are so many
advantages having this in your diet as a
source of supplementation.

TIP 23: WOMEN NEED IRON!

Iron is essential yet lacking for most women
in their diets. Monthly blood loss does
not help us with this issue. If you can,
substitute some of your protein sources
with red meat. If you are after a lower fat,
higher iron alternative, game meats can
provide that. This is only if you can stomach
Kangaroo mince! Other forms of iron would
be mushrooms, spinach, nuts, broccoli and
kale. Irons supplements may be essential
for those of you who cannot absorb iron
properly, or cannot eat animal protein.
Do whatever works best for you and your
dietary requirements.

40 Fat Burning Tips - www.angedim.com 10

 TIP 24: YOU DO NEED SOME CARBS.
There are many non essential forms of carbs
that you DO NOT need in your diet. Those
range from breads, cereals, cakes, biscuits,
crackers, rice crackers.. And the list goes on.
Avoid rice if you can, it’s bad for your gut
health. Instead, aim for sweet potato, yams
and veggies. These are fantastic sources of
carbs, as well as providing vitamins, minerals
and helping our gut health in the process.
I also love plain oats. These are easier to
digest and have lots of fibre. Just make
sure you buy plain oats, not the ones with
added honey, fruit or nuts. If you must add
anything to your oats, I’d aim for egg whites.

TIP 25: WHEN IN DOUBT, TAKE AN

EGG, OR MAYBE TWO! If you know a
future outing may not contain any food
for you to eat, or dinning with friends
who prefer junk food as a source, DO
carry your own food with you. Don’t get
sucked up into junk just because you
are starving and have to watch others Eggs literally save the day.
eat it. Be prepared & when in doubt, take Bake, fry, scramble or boil.
an egg or two lol!
They make a hangry moment
into instant gratification!

TIP 26: POWER WALKING BURNS

MORE BODY FAT THAN YOU THINK:
Low impact exercise has a place in your
bag of fat burning tricks. It does take a
substantial amount of time, but think
of the amazing sights, sounds and the
amount of audiobooks you can listen to
whilst walking. You can also hike or walk
through glorious locations with a friend.
Walking is low impact and is perfect as
an active recovery component in your
workout regime. Walk as much as possible
wherever you can. Take the stairs, walk at
lunch time.. Walk, walk, walk!

40 Fat Burning Tips - www.angedim.com 11


Cheat meals don’t have to
be sweets. Why not opt for
a healthy burger or pizza
instead?
TIP 28: IT’S OK TO FAST HALF
FAST SOMETIMES. Fasting is fine in
moderation, or you can chose to eat a
lower amount of calories once or twice a
week. This allows your digestion to rest,
and allows your body to concentrate
on rejuvenation. You will find these
days over time to be a lot more relaxing
mentally and physically for you. It’s much
like a reset of your whole body. Allow
yourself to feel hungry.
TIP 27: CHEAT MEALS ARE STILL OK.
While I recommend the first 40 days
of your new diet to be free from any
treats, after you have recovered from
the 40 days, you can start to introduce
a cheat meal. This could be wine with
your dinner, dessert, ice cream, or a
piece of cake. Make sure it’s not a whole
cake or slab, just an enjoyable slice. A
cheat meal boosts your metabolism even
more, and accelerates your rate of fat
burning. It also allows you the pleasure
of indulgence once in a while.
TIP 29: TAKE CONTROL OF YOUR
STRESS LEVELS. Stress isn’t harmful
to our bodies and our body composition
in small doses. Constant stress daily
can really take it’s toll. Not only does it
wear us our emotionally and mentally,
it could cause us to overeat and suffer
from insomnia. Life is a lot harder and
more draining when we are stressed all
the time and it puts us into a negative
spiral. Take control of what’s happening
in your life and create a plan of action to
eliminate this stress. Life is too short to
feel like this.
40 Fat Burning Tips - www.angedim.com 12

Many apps monitor your rate
of caloric burn and also keep a
record of your exercise efforts.
Use it to view how far you’ve
progressed.
TIP 31: STOP OBSESSING ABOUT HOW
LONG THE JOURNEY TAKES YOU.
Yes, it takes a while to build muscle and
lose body fat. I personally don’t know any
people who have achieved this overnight.
This lifestyle is a journey, it’s one of self
discovery and educating yourself about
what nutrition and exercise plan works for
you. Enjoy the process and stop stressing
about this fat bit here and this one over
there. We all have our own unique genetic
make up and that’s ok. Be kind to yourself
and keep at it. Rome wasn’t built in a day!
TIP 30: SPEND SOME TIME TRAINING
OUTDOORS. Training outdoors really helps
us alter our nervous system and allows our
bodies to experience a different environment.
Sometimes gyms can get stuffy with artificial
lights and air conditioning. The outdoors
gives us natural light, fresh air and beautiful
surroundings. If you are having a rest day,
why not opt for some active recovery with
a walk in the park, your neighbourhood, or
a particular track. Take a friend and have
a great conversation while you enjoy the
company and the sights. Don’t forget that
every activity you do counts for something,
so don’t dismiss small and less strenuous
movements like waking.
TIP 32: DRINK GREEN TEA REGULARLY.
Green tea boosts your metabolism,
and keeps a lid on your appetite. When
drinking throughout the day, you will
notice a remarkable difference to how
hungry you get. It also contains catechin,
which is effective in losing belly fat. You
could alternate green tea with your coffee
prior to working out, especially when
performing interval training. It’s been
known that linking it to exercise enhances
your ability to burn body fat.
40 Fat Burning Tips - www.angedim.com 13
TIP 33: KEEP A LID ON SNACKING
MINDLESSLY, ESPECIALLY WHEN
STRESSED OR BORED. This can happen
to us all, but there are several ways to
combat this. Before you think you may
be hungry, have a couple of glasses of
water beforehand. Even try out a warmer
beverage, such as coffee or green tea.
This will help you to see if you are
hungry, or just in need of something
to do. If you are about to train, have a
spoon full of coconut butter or oil. This
will curb your appetite and allow you to
increase your energy to train.

1 or 2 tablespoons of apple
cider vinegar to your diet can
help you lose weight.
It can also reduce your body
fat percentage, make you lose
belly fat and decrease your
blood triglycerides.

TIP 34: USE APPLE CIDER VINEGAR.
Apple cider has been around for a
lifetime, and has many benefits. It’s been
known to reduce appetite, lower blood
sugar as well as insulin levels in people
that have diabetes.
This vinegars’ main component is
acetic acid, which has been found to
increase fat burning and reduce belly
fat storage. A lot of studies recommend
having a teaspoon in the morning upon
waking, with water, in order to increase
fat burning. Use it in your salads daily,
mixing it with oil and any spices.
TIP 35: TRY INTERMITTENT FASTING.
This is a popular eating pattern that
sees people cycling between periods
of fasting and eating. Short term
studies suggest intermittent fasting is
as effective as weight loss over calorie
restriction. It may also reduce the
chance of losing muscle mass, which
is typically what happens when you
reduce calories.
40 Fat Burning Tips - www.angedim.com 14
 TIP 36: PORTION CONTROL IS KEY.
I get so many questions regarding
portion control. It seems that many
people have trouble understanding how
much food they really need. It’s not a
matter of counting calories, but viewing
the actual portions of your meals.
Protein should be the size of your palm,
veggies should be 2-3 cups full (green
veggies) and fat should be the size of
a matchbox. If you keep these visual
references as guidelines, you will always
stay in your chosen range.

TIP 37: DON’T ALLOW YOURSELF TO

GET HANGRY. Starving is a really sure
fire way to eat everything in site, and
make poor food choices. Have things on
hand, such as some healthy raw nuts,
berries or even carrot sticks. These will
curb your hunger for a short duration
until you can get to a proper meal. Like
I’ve said before, if all else fails, take an Meal prep is essential when
egg with you. That will fill you up, keep watching your portion intake.
you feeling energised and stop you from It’s important to include snacks
snacking on items that wont help you for those peckish moments
during the day.
achieve your body composition goals.

TIP 38: GO FOR A WALK 20/30

MINUTES AFTER YOU EAT. A
brief walk shortly after eating is a quick
way to burn some calories and aid
digestion. ... In other studies, researchers
have found that walking has a significant
effect on blood sugar after meals. This
is a great alternative for anyone with
diabetes. Even if it’s only for 20 minutes.
Aim to walk around your block, take your
dog for a stroll in the neighbourhood.
Stop yourself from sitting down for
prolonged periods after eating. Do this
after every meal during the day.

40 Fat Burning Tips - www.angedim.com 15

 TIP 39: ALWAYS CHECK FOOD LABELS.
Just because something claims to be
natural, doesn’t mean it’s free of anything
unnatural. Anything purchased within
a supermarket is worth proceeding
with caution over. Check all labels and
ingredients for added sugars, alcohol and
even allergens. It’s very important than
when dieting, you become more aware of
those small things, that often add up to a
lot. It’s a safer option to choose wisely, or
resort to only a very reputable product that
backs up their claims. Do your research
on protein powders and bars. Most of them
are just sugar lollies.

TIP 40: ONLY EAT WHEN YOU ARE

HUNGRY. Our bodies are very aware of
when they need some fuel, and when
they want us to back off. Get into the
habit of knowing your hunger queues and
only eat a meal or snack when you really
need it. Too many of us snack when we
assume we’re going to be hungry soon.
That’s not a good habit to get into.
Before you know it, you will be feeding
your body excess calories, which will
show up on your body. Eat when you are Drink one glass of water when
hungry and always have a snack with you you think you are hungry. Wait
in case you can’t get to food. Avoid the about 10-15 minutes. If your
over eating trap, and just let your body stomach is still grumbling, it’s
time to eat!
operate in harmony.

40 Fat Burning Tips - www.angedim.com 16

 ad f
ange dim fitness

Happy, Healthy.. YOU

Follow us on social